80kg x 590kg x 5 (I dropped the weight back because my left hamstring was a little sore) I upped the reps on this and the following set though!90kg x 5 (I dropped the weight back because my left hamstring was a little sore)

Hack Squats

110kg x 10 (3 rep improvement)130kg x 10 (10kg improvement)150kg x 6 (I thought I could go heavier than 130kg so I did a set of 150kg) (30kg improvement)

Leg Extensions

60kg x 9 (3 rep improvement)65kg x 7 (5kg improvement)

Stiff Legged Deadlifts

80kg x 8 (Dropped the weight back just to be on the safe side with my hamstring)120kg x 7 (1 rep improvement) I managed to go back to 120kg120kg x 8

I wish sports nutrition shops and shops in general for that matter sold Clif Builders and Vega Bars over here in Australia. It would maake life (well eating) so much easier and convenient. They manage to have every other protein bar in the world over here, except for vegan ones

_________________"Obsessed is a word the lazy use to describe the dedicated." -Arnold

Clif bars aren't all they're cracked up to be - their macro breakdown leaves a bit to be desired, I think, but they are convenient. My goal is to stop relying on them and find another way to get in 20g of protein without so many carbs. Not that I have a problem with carbs - I'd just rather get those 30g from something else.

Way to still put up awesome weight/reps even with the hammy bothering you and also super smart of you to know when to say when.

Clif bars aren't all they're cracked up to be - their macro breakdown leaves a bit to be desired, I think, but they are convenient. My goal is to stop relying on them and find another way to get in 20g of protein without so many carbs. Not that I have a problem with carbs - I'd just rather get those 30g from something else.

Way to still put up awesome weight/reps even with the hammy bothering you and also super smart of you to know when to say when.

Nicholas_Weir wrote:

Today:

New Year's Eve and also happens to be my rest day!

I also planned it out this way too! Happy New Year, mate!

I guess you are right there about the bars.

Happy New Year to you too by the way!

_________________"Obsessed is a word the lazy use to describe the dedicated." -Arnold

As you may know, this is my favourite routine out of all 5 days of Layne Nortons P.H.A.T. and I was really happy with todays workout.The highlight was going up in the seated dumbbell presses. (I hope I can reach 30kg dumbbells, correction: I KNOW I WILL REACH THEM, as long as I stay determined).

_________________"Obsessed is a word the lazy use to describe the dedicated." -Arnold

(I hope I can reach 30kg dumbbells, correction: I KNOW I WILL REACH THEM, as long as I stay determined).

After you are all done, just grab the 30kg DBs and see if you can get a 1 max rep out of them. If you can, then it won't be long before you can do them! If not, then you have some work to do ahead of you. No big whop, cuz you will get there. Still, to know that you can at least do 1 rep, the prospect of doing 8 or 9 are just around the corner (and that would do wonders for your mental esteem - and where the mind goes, the body follows).

(I hope I can reach 30kg dumbbells, correction: I KNOW I WILL REACH THEM, as long as I stay determined).

After you are all done, just grab the 30kg DBs and see if you can get a 1 max rep out of them. If you can, then it won't be long before you can do them! If not, then you have some work to do ahead of you. No big whop, cuz you will get there. Still, to know that you can at least do 1 rep, the prospect of doing 8 or 9 are just around the corner (and that would do wonders for your mental esteem - and where the mind goes, the body follows).

Thanks for sharing that, I will try that next week!

_________________"Obsessed is a word the lazy use to describe the dedicated." -Arnold

(I hope I can reach 30kg dumbbells, correction: I KNOW I WILL REACH THEM, as long as I stay determined).

After you are all done, just grab the 30kg DBs and see if you can get a 1 max rep out of them. If you can, then it won't be long before you can do them! If not, then you have some work to do ahead of you. No big whop, cuz you will get there. Still, to know that you can at least do 1 rep, the prospect of doing 8 or 9 are just around the corner (and that would do wonders for your mental esteem - and where the mind goes, the body follows).

Great advice here. 1RMs are great motivators - especially if you don't think you can nail something but surprise yourself. Usually when this happens, you'll get pumped enough to bang out a few more reps or, at the very least, know that you'll be able to hit your goals sooner than you thought.

And way to kill this last work-out - your numbers are consistently going up! Plus your enthusiasm and progress on shoulder day is inspiring, mate. Keep it up.

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